Im 22 ans just had a grade 6 injury and had surgery and imma be honest. Most depressed ive ever been. I had a great surgeon but my shoulder is still Fd. So much popping and cracking and slight pain. Im so upset that this us now a lifetime injury from one fall. Really is crushing me
Hang in there bro. I know it’s easier said than done, and I’m guilty of not living by this, but we both really should try to not let this RUIN our life. I get being upset about it and having regrets.. but we can’t let it steal our joy and happiness. We still have to live our life.
I got a grade III AC tear. I got a bump from a shoulder plant snowboarding, and a physician said would be there forever as a result, to then get screened by a NP who said that it was bad advice being told I should just accept it. This bump is really affecting my self esteem, and it still feels weird at best, or it still hurts at worst depending on the day when I brush my teeth every day. I can lift my arm above my shoulders and head much easier than I can stretch my arm across my chest (essentially the movement you make when you’re washing your armpits). As I write this, I have my first rehab consultation at the VA in a week. I don’t know who to believe at this point.
I have similar problem. When I rasing my arms to the side and turn either palms down or up, ot hurts and limiting my activity. Sadly, I like to put my arms around my husband's shoulder when I am sitting side by side.
Wow! eye opening for me and scary! So little support for such a busy and important area of the body. Thank you for making me aware so I can be careful while using my shoulder.
How were you back to training? Did the same at MMA but train wrestling 80% of the time, got surgery. Are you back on training? I'm worried to start wrestling classes too early 😢😢😢
I have full range of motion with my shoulder and zero pain but my ac joint is still slightly out of place. have not done any over head exercises yet so i assume that is why but i will be adding this to my rehab routine, alongside the use of BPC-157 and TB-500. Hoping this helps restore my shoulder to full health.
I've sprained both AC joints and the displacement doesn't go away. The ligaments will heal but the clavicle will remain displaced. If you rehab it properly it shouldn't cause any issues.
Seeing all the ligaments along with detailed explanation of complexity of AC and SC joints is really cool.. Too bad surgeons don't bother to explain this.
Excellent education on AC joint injury. One question though- what imaging is needed to help diagnose the problem? I have mod-severe arthritis of my shoulder and had a debridement 6 months ago. The AC joint became an issue a few weeks ago and I have the piano key bump in my shoulder. Thanks for any advice!
Very dependent as sometimes, no imaging is needed at all! I would recommend chatting with a trusted healthcare provider regarding the noted "step-off" you are noticing.
MRI and Ultrasound of the shoulder joints is possible however due to the complex nature of the structures and ligament both types of imaging may not accurately demonstrate the injuries - from experience. To establish ehether the pain is coming from the ACJ or not - you can have an ultrasound guided local anaesthetic injected into the acj if it provides total pain resolution then they say that the problem is there, in some cases they recommend steroid injection but it only provides temporary resolution (3-6mts) of the pain if this is not helpful or not an option then they offer surgery. steroid injection is not a good idea to use on a long term basis because of the known side effects and osteoporosis. But you should consult with the orthopaedics surgeons or see a Neurologist who may assess and diagnose the problem and offer you an alternative for example a nerve block.
Literally having a hard time recovering my strength again in my left shoulder to my arm after my surgery on my ac joint grade 5 surgery. It has been three months and already got my full range of motion but sometimes when I do it from front to back rotation there is a small pop where it hurts for some reason
Great question, Craig! General rule of thumb is to begin as soon as you can tolerate as long as symptoms are not worsening! Listen to your body and work within your means!
It is basically a arthritis so it doesn't go away u have to modify ur activity and stop the workout whenever it pains it has no cure, mine happened while doing double bar dips 1 year ago n im still not recovered from it
The video was great at explaining the joints, but I wanted what specific exercises to do and how to do them, which one’s would you recommend? The exercises you did in the video?
The exercises in the video are definitely a good start! We also have a great shoulder program that I would recommend looking into for more specific exercises! theprehabguys.com/program-shoulder-rehab/
Wish any of the doctors/physio's I've seen in the past 2 years were half as good as this video. I still have the bone popping up but full range of motion. I would love to get back into strength training.
I was reading up on this injury and found out that the bone protruding up is not necessarily a problem. In fact it's usually expected. Even in minor grade 1 or 2 AC injuries where range and function is fully recovered
these excericse should be done AFTER surgery right? I have a grade 5 collarbone dislocation decided on surgery going monday to figure everything out doesn't hurt at all at rest, the bone is clearly sticking out ( not out of the skin)
I had a great 3 separation. Got surgery and messed it up after a year lol but now it’s fine. My right ax joint, not injured, is acting up. Maybe it’s over compensating on my lifts. Idk
My surgeon said, the grade 3 ac joint ligaments will heal back normally but they will be unnaturally stretched out (they must connect to the collarbone which is further than normally). If you arent an athlete you will get range of motion back and will be able to funtion normally, but it could start hurting when your older. I love sports, so after grade 3 I decided to get a surgery and now after 3 months I have my range of motion back, but I do rehab exercises because I still cant put force on that arm
@@karolkonieczny9130 Interesting to know that the torn Ligaments will rebuild and perhaps reattach. I read that once the Ligaments are separated in a Grade III tear, they will never grow back. I also wonder if the Ligaments do return / grow back, how long does it take to do so. I guess an MRI may show this in detail many months later.
I have ac joint injury for 5 years but I have not treated it ..I took an MRI due to the discomfort and pain all over my left head , left shoulder and left arm ..the result shows that I have chronic ac joint injury grade 2 ..will I get rid of this ? And can I go back to calisthenics?
Bro it is basically a arthritis and it doesn't go away and unfortunately it has no cure so better be careful while doing exercises bcz it will cause more problems in future if u put pressure on it and no doctor will give u satisfaction advice regarding this .
So I train jiu jitsu, 100 percent this is my injury. I am currently living in Colombia and don’t have insurance , I will get an mri last week. But I’m pretty positive it’s grade 1 or maybe low level grade 2. How long would you Rec not training. Happend on Thursday . Friday. Thought I was grade 80 😂. Have full range of motion today. But just really sore. Did a few pushups. But I know in this sport not to rush anything. 4 weeks?
This is exactly how I feel I done mine. Not sure what happened, maybe the width was too narrow on the dips. But I felt it straight away and hadn’t been the same since
I’ve been dealing with this for 5 days now although it hasn’t been too painful, mainly just achy and I do have full range of motion with little to no pain, but I’m scared of getting back into workouts because I don’t want to injure myself more until it fully heals. I need advice. I’m a pole dancer and it’s killing me being away from my sport
@@gsingh1548 Go to the doctor and get a PT referral. I ended up having shoulder instability and have been through 4 weeks of PT. I still have 2 weeks left. Shoulder issues are no joke, your best bet would be to go to the doctor to get it figured out :) good luck
@@MissSmurfey I did PT for 6 weeks and it healed within that time. It wasn’t whatever this was, but it was instability in my rotator cuff. After strength training I’m back to my regular acro practice. It sometimes hurts again after intense workouts but keeping up with resistance exercises has kept it from coming back
Good question and hard to say without a thorough evaluation as this can depend on if it's more of a soft tissue limitation or a boney limitation from any fractures associated with the AC joint injury it'self.
So, I'm still confused about rehab for this injury. I still lift and have been doing similar exercises as shown in this video for 6 months. At the gym, i still press but very carefully. I can't work around it exactly, but I can carefully work through it. However, doing this seems to maintain the bad AC joint. It hurts some days more than others, but on average, I'd say that it's just not healing. Not lifting isn't really an option here. Is the only fix for this issue going to be some form of precise exercise for the joint? When I said I've been doing doing similar exercises, they are under much more heavy load, so perhaps I am compensating with my lats and just don't know it. This is just like bicep tendonitis at the elbow. Never truly heals. I miss doing front raises for my delts. Haven't been able to do those in a long time, and they are now lagging behind a lot.
Sorry to hear that you are feeling limited at the gym, but appreciate the fact that you are getting back after it! Progressing back to overhead work and front raises should be just that - progressive! If finding that the weight you are using is causing some symptoms try decreasing your weight and increasing reps to see if you can build up a bit more load tolerance. Hope this helps!
I have type one acromion tear, supraspinatus tendonosis, right ac arthrosis, concern for posterolinferior glenoid labrum tear with adjacent narrow paralabral cyst. What exercises can I do?
I have pain around both my ac joints. I don't have too much trouble with range of motion. Hurts to sleep on it and feels like a dull ache. I also think my shoulders are slouched down making it seem like I have a protruding joint. Is this an AC joints problem or impingement or something.
Hey John thank you for reaching out! Hard to say exactly without a thorough evaluation but sounds like you may benefit from a few of our shoulder and posture programs we have available through the app! Working on improving our posture, scapular mobility, and strengthening of the shoulder joint can definitely be a great start! Learn more here! bit.ly/tryprehabYT
As it turns out I just had bad shoulders from sleeping on them. I was though it was much worse but I felt completely fine the next day. I play vr boxing games and sometimes I'll swing my arms without regards for my joints so I was mildly concerned. Bigs ups on the content! I learned alot.
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
Hey Gabriel, great question! Hard to say exactly without a thorough evaluation but a good rule of thumb is to do what feels comfortable and safe for your body! As long as the pinch is telling your brain to stop it's generally ok but if symptoms worsen, back off.
had an ac joint grade 1/2 and when i recklessly benchpressed too heavy after couple months of rehab i reinjured it but way more mild injury and i can still train but the pain is so annoying and i feel like i should take more time to let it heal but im so anxious to train. anything i should keep in mind if im going to train besides “avoid painful motions”?
Same boat brother. Injured mine like 7 years ago and rehabbed it back to almost normal. Now just recently injured again and am not giving it enough time to heal. I keep pushing too hard in the gym too early. It sucks
@@sickfoo5506 its still not back to 100%, but its at 90%. Still painful when training sometimes but a lot better than it was when i made this comment. slowly as i kept working on rehabbing it it hurt less and less, still a bit uncomfortable though
@@sickfoo5506 i do train upper body i do a push pull legs split. warmup, heavy compound lifts, then isolations. i just listen to my body and doint do something if its painful
Hi i have a question. ive had basically no pain at all in my ac joint ever since injury however i have had alot of clicking. its been 5 months now and the clicking still comes and goes. ive been training upper body, but not shoulders directly, and im not sure what to do. should i just take an entire month off to fully iron out the "final" stage of recovery? i feel like im recovering, feel about 90% there but i still dont know how to recover that final 10%?
If there's no pain, there's no reason not to keep training, IMHO. Be aware that some OA may develop over time, but that shouldn't keep you from training. The moment your muscles weaken, you will have more trouble.
Okay.. so.. i had minor ac joint injury 1 year ago.. it was painful as hell for the first 4-5 months then it gradually went down. I did x-ray and it showed that everything is perfect, no separation. I was stunned because recovery took such a long time but i only ( obviously ) had grade 1/2. Horizontal adduction was killing me, but now i can do it pain free.. BUUUT i still have days where i feel slight pinch somewhere above collarbone when i depress my shoulder or protract it far enough. It’s annoying as shit and i really wanna know will this be chronic thing for me now or it just need some more time to heal 100%?
@@danielmaldonado1959 it gets better.. but it takes a lot of fcking time. I’m still left with some discomfort there but no more pain. Work whatever doesn’t cause pain and of course external rotation and scapula exercises are must! Good luck if you have similar issue 💪🏽
@@antoniozan8077u might have arthritis bcz arthritis pain will never go, i also got this problem 1 year ago and it is taking a lot of time to heal and unfortunately arthritis has no cure so I'm taking collagen and calcium supplements and resting and bcz the cartilage has no blood supply so it never regenerates
Did you get a bump on shoulder from with your grade 1/2? Can you sleep on the injured side? I have a grade 2 from injury 3 weeks ago and I’m still having lots of pain. I’m a side sleeper and it’s driving me crazy I can’t sleep on my injured right side. How are you doing now? Any discomfort? When did you notice a lot improvement? 6 weeks? Longer?
Great video! I had an accident that caused an injury there a few years ago. Type II/III. Didn't get surgery, only PT. Didn't lose mobility afterward, just painful when doing certain moves/while training (I do Indian clubs, push-ups, pull-ups, and chest presses). The mobility is fine, it's just the pain is always there, and never really goes away. I took an x-ray this year. OA is starting to develop, I wonder if that's causing the pain and if it will worsen. Should I go for surgery? If so, will I be able to go back to my workout routine?
@@abdullahfaisal1077 No, not really. The only thing I found out is that strength training helps keep up with mobility and it generally feels less painful. I avoid certain movements I know will certainly hurt (like retracting and bringing the shoulder up simultaneously). There's the Mumford procedure (resection of the AC joint), but my MD says I should delay it as much as I can, as long as there's not an increase in pain and mobility loss. PS. As for strength training, I still do the same: club swinging, chest presses, and callisthenics mostly.
Try to get your doctor to refer you for an ultrasound scan of your shoulder sometimes they can see better what is going on. You may also consider seeing a neurologist for the pain there.
Awesome explanation of the criticality of this joint. I just experienced a bad bike wreck. My laceration are healing well, but the AC separation is a nagger. A lot of nerve pain going down my arm from this injury. 😳 Thanks for the great information 👍🏼
I have grade 1/2 ac joint separation. I have no mobility issues and I have slight pain sometimes. I also have minor ac joint arthritis. Did the tests you have shown and have no pain. Should I give up weightlifting? So far. I haven’t gotten any answers. The last time I worked out was back in February 2022.
No need to give up exercise ur injury is not that serious u have to modify the activities for eg if u do certain exercises and it pains u then stop doing that for a while do other exercises and this injury has no cure yet
I have pain when doing the test. I don’t have pain with overhead exercises but flat benching, would that still be best to work on these exercises? I also get some popping from the area I believe is near the scapula thoracic joint
You haven't recovered from the injury yet, rehab is done when the injury is healed. Pain and popping means it requires rest and less mobilisation. Take collagen medicine, give poper rest. Let those ligaments heal few weeks.
What if I only experience popping when doing push ups, shoulder presses, etc, and feel a very slight dull ache on the odd day? See, I went for an x ray 5 years ago - after noticing the crack and subsequent physical bump after a heavy bench press - but surprisingly they said they couldn’t see anything and sent me packing. But ik that this little poppy lump wasn’t there before. Been put off from working out ever since due to fear of OA. Also, never did any rehab due to the x ray and my gp telling me nothing was wrong that they could see. Weird. I KNOW this joint wasn’t like this before.
I got a grade 3 and decided to have surgery, because I wanted to get back to doing handstands (I was really good at it). Now it's been almost 3 months since the surgery and I have normal range of motion but I can't even do push ups yet without some discomfort. Thats why Im searching for rehab exercises
Hey Karol! Thanks for sharing! Know that you are doing all the right things! Be patient with yourself! We have a really great shoulder program that will help you dive further into that overhead strength to help with returning to handstands. I recommend checking it out if cleared by your surgeon! theprehabguys.com/shoulder-prehab-program-test/
i had grade 3 as well (2 weeks ago). my PT and doc suggested no surgery (because the outcomes are mostly the same they say, and complications fewer). I'm working on restoring range of motion right now..;and then working on strength. i loved handstands as well and sure hope i can do them again. how's your progress now after 4 months?
@@josepinchero its great actually. Its been 7 months since surgery and it pretty much feels like new, I can do handstand push ups no problem. Only sometimes when I do a very hard workout, my shoulder hurts a bit the next day (2 days after its back to normal) but Im sure it will go away with time. Make sure to always do only exercises that doesnt cause any discomfort, that helped me the most.
@@sushantgoswami9149 it's been 10 weeks since my accident and i'm close to 100%. I have a big bump on my injured shoulder and i cant sleep on my injured side for very long before it becomes uncomfortable. but for the most part it's close to normal.
I had this injury senior year of HS. Went on to play D1 football without ever being evaluated. I’m dealing with the long term effects now. Thanks for the video. Will adjust my current routine. Liked and subscribed
Welcome to the [P]rehab fam! Glad you enjoyed the video! Definitely keep with it and check out our Shoulder Prehab program through the app bit.ly/tryprehabYT
My AC joint hurts after a chest day,probably after heavy bench press ,I have full range of motion and i can still do the movements ,so no strenght issue either ,but it just hurts like a bitch, should i get it looked at or do you think these shoulder mobility exercises will help ?
@@serix2024 Hey there ,yea as you can see my comment is over 7 months old ,yea I did fix my problem ,my shoulder hurt for like a month straight ,but that was because I had bad form on bench and put a lot of pressure on my shoulders,so yea now that my form is on point ,and I properly warm up before doing heavy sets ,I'm all good .
![[P]rehab](http://yt3.ggpht.com/rNFhu1MoXqWvaHoQS6ldmnsshadIomVYLd4rJ9rGpKkMHpE2bM9PCBVnViiN11kvULbhURKQ_Gs=s48-c-k-c0x00ffffff-no-rj)
Im 22 ans just had a grade 6 injury and had surgery and imma be honest. Most depressed ive ever been. I had a great surgeon but my shoulder is still Fd. So much popping and cracking and slight pain. Im so upset that this us now a lifetime injury from one fall. Really is crushing me
Hang in there bro. I know it’s easier said than done, and I’m guilty of not living by this, but we both really should try to not let this RUIN our life. I get being upset about it and having regrets.. but we can’t let it steal our joy and happiness. We still have to live our life.
I got a grade III AC tear. I got a bump from a shoulder plant snowboarding, and a physician said would be there forever as a result, to then get screened by a NP who said that it was bad advice being told I should just accept it. This bump is really affecting my self esteem, and it still feels weird at best, or it still hurts at worst depending on the day when I brush my teeth every day. I can lift my arm above my shoulders and head much easier than I can stretch my arm across my chest (essentially the movement you make when you’re washing your armpits). As I write this, I have my first rehab consultation at the VA in a week. I don’t know who to believe at this point.
Glad you are chatting with a physical therapist, hope you get the help and guidance you deserve!
I have similar problem. When I rasing my arms to the side and turn either palms down or up, ot hurts and limiting my activity. Sadly, I like to put my arms around my husband's shoulder when I am sitting side by side.
Hi, I just read about your AC separation. Hope all's well now..?
Did it heal ok.?
Iv just done mine...
Many thanks
Martin,UK
Thank you! First ac joint injury.
Great explanation!
Wow! eye opening for me and scary! So little support for such a busy and important area of the body. Thank you for making me aware so I can be careful while using my shoulder.
It's crazy how my non injured side is the one sore. I'm glad it's nothing to bad. Thanks for the information.
Exactly what I’ve been suffering with for the last 6-12 weeks and the stiffness after pressing movements is horrendous
Hoping these exercises help!
Incredible this was free to watch thanks mate just did my ac at MMA class last night
How were you back to training? Did the same at MMA but train wrestling 80% of the time, got surgery. Are you back on training? I'm worried to start wrestling classes too early 😢😢😢
I have full range of motion with my shoulder and zero pain but my ac joint is still slightly out of place. have not done any over head exercises yet so i assume that is why but i will be adding this to my rehab routine, alongside the use of BPC-157 and TB-500. Hoping this helps restore my shoulder to full health.
I've sprained both AC joints and the displacement doesn't go away. The ligaments will heal but the clavicle will remain displaced. If you rehab it properly it shouldn't cause any issues.
Seeing all the ligaments along with detailed explanation of complexity of AC and SC joints is really cool.. Too bad surgeons don't bother to explain this.
The AC joint is such a complex joint and has to do some amazing things! Thanks for following along, Carla!
If you tell them at any point that you researched and watched a video on it they stop you and say "you can't trust those" SMH
@R MART it's a threat to their profession
Excellent education on AC joint injury. One question though- what imaging is needed to help diagnose the problem? I have mod-severe arthritis of my shoulder and had a debridement 6 months ago. The AC joint became an issue a few weeks ago and I have the piano key bump in my shoulder. Thanks for any advice!
Very dependent as sometimes, no imaging is needed at all! I would recommend chatting with a trusted healthcare provider regarding the noted "step-off" you are noticing.
MRI and Ultrasound of the shoulder joints is possible however due to the complex nature of the structures and ligament both types of imaging may not accurately demonstrate the injuries - from experience. To establish ehether the pain is coming from the ACJ or not - you can have an ultrasound guided local anaesthetic injected into the acj if it provides total pain resolution then they say that the problem is there, in some cases they recommend steroid injection but it only provides temporary resolution (3-6mts) of the pain if this is not helpful or not an option then they offer surgery. steroid injection is not a good idea to use on a long term basis because of the known side effects and osteoporosis. But you should consult with the orthopaedics surgeons or see a Neurologist who may assess and diagnose the problem and offer you an alternative for example a nerve block.
Literally having a hard time recovering my strength again in my left shoulder to my arm after my surgery on my ac joint grade 5 surgery. It has been three months and already got my full range of motion but sometimes when I do it from front to back rotation there is a small pop where it hurts for some reason
I have a grade 3-4 separation. The bump is big and there are certain arm movements that are terribly painful. 7 years 😢
Sorry to hear about that!
Can you make another video for late stage rehab? I’m 9 months post opp and still feeling pain on pushing exercises
Love the idea! We will see what we can do - we also have some great resources through our ap as well! bit.ly/tryprehabYT
Can you guys please make a video on sc joint sprains and the rehab for that.
How soon would you start rehab
Great question, Craig! General rule of thumb is to begin as soon as you can tolerate as long as symptoms are not worsening! Listen to your body and work within your means!
Thank you. Played fullback in college and we ran the ball a lot. These workouts help
Love to hear it!
Great video, good info!
How about AC joint damaged by gym exercises like heavy bench press? Can you recover from that?
Any update did the same thing and got a grade 1 sprain can we connect in insta to discuss about it if yes whats your @
Please respond?
What are other mechanisms of injury? Mine has been popping for years and benching is often an issue
It is basically a arthritis so it doesn't go away u have to modify ur activity and stop the workout whenever it pains it has no cure, mine happened while doing double bar dips 1 year ago n im still not recovered from it
What kind of safe is in the background?
The video was great at explaining the joints, but I wanted what specific exercises to do and how to do them, which one’s would you recommend? The exercises you did in the video?
The exercises in the video are definitely a good start! We also have a great shoulder program that I would recommend looking into for more specific exercises! theprehabguys.com/program-shoulder-rehab/
Wish any of the doctors/physio's I've seen in the past 2 years were half as good as this video. I still have the bone popping up but full range of motion. I would love to get back into strength training.
I was reading up on this injury and found out that the bone protruding up is not necessarily a problem. In fact it's usually expected. Even in minor grade 1 or 2 AC injuries where range and function is fully recovered
Can i started this exercises after ac joint hook plate surgery
these excericse should be done AFTER surgery right? I have a grade 5 collarbone dislocation decided on surgery going monday to figure everything out
doesn't hurt at all at rest, the bone is clearly sticking out ( not out of the skin)
I had a great 3 separation. Got surgery and messed it up after a year lol but now it’s fine.
My right ax joint, not injured, is acting up. Maybe it’s over compensating on my lifts. Idk
Curious..... do the ligaments eventually heal back together after a grade III separation?
I believe some research shows full ACL tears coming back on its own in some cases, but i wouldnt know about any other ligaments. I guess its possible
My surgeon said, the grade 3 ac joint ligaments will heal back normally but they will be unnaturally stretched out (they must connect to the collarbone which is further than normally). If you arent an athlete you will get range of motion back and will be able to funtion normally, but it could start hurting when your older.
I love sports, so after grade 3 I decided to get a surgery and now after 3 months I have my range of motion back, but I do rehab exercises because I still cant put force on that arm
@@karolkonieczny9130 Interesting to know that the torn Ligaments will rebuild and perhaps reattach. I read that once the Ligaments are separated in a Grade III tear, they will never grow back. I also wonder if the Ligaments do return / grow back, how long does it take to do so. I guess an MRI may show this in detail many months later.
I have ac joint injury for 5 years but I have not treated it ..I took an MRI due to the discomfort and pain all over my left head , left shoulder and left arm ..the result shows that I have chronic ac joint injury grade 2 ..will I get rid of this ? And can I go back to calisthenics?
Bro it is basically a arthritis and it doesn't go away and unfortunately it has no cure so better be careful while doing exercises bcz it will cause more problems in future if u put pressure on it and no doctor will give u satisfaction advice regarding this .
Thank you so much man, i was worried about this bone sticking out but you explained everything
I can’t even get my arm in that position to test it without pain
So I train jiu jitsu, 100 percent this is my injury. I am currently living in Colombia and don’t have insurance , I will get an mri last week. But I’m pretty positive it’s grade 1 or maybe low level grade 2. How long would you Rec not training. Happend on Thursday . Friday. Thought I was grade 80 😂. Have full range of motion today. But just really sore. Did a few pushups. But I know in this sport not to rush anything. 4 weeks?
How did it happened
I heard a pop doing dips now it hurts to much to do them is it my ac joint
hard to tell without a proper assessment! Definitely try to get checked out by a physical therapist or orthopedic doc!
This is exactly how I feel I done mine. Not sure what happened, maybe the width was too narrow on the dips. But I felt it straight away and hadn’t been the same since
This is really helpful
I’ve been dealing with this for 5 days now although it hasn’t been too painful, mainly just achy and I do have full range of motion with little to no pain, but I’m scared of getting back into workouts because I don’t want to injure myself more until it fully heals. I need advice. I’m a pole dancer and it’s killing me being away from my sport
Can you help me I have same thing as you mentioned. How much time it takes to recover as I want to start my workout again
@@gsingh1548 Go to the doctor and get a PT referral. I ended up having shoulder instability and have been through 4 weeks of PT. I still have 2 weeks left. Shoulder issues are no joke, your best bet would be to go to the doctor to get it figured out :) good luck
Just do exercise with low weights only n take physiotherapy
How did your injury heal? What grade was yours?
@@MissSmurfey I did PT for 6 weeks and it healed within that time. It wasn’t whatever this was, but it was instability in my rotator cuff. After strength training I’m back to my regular acro practice. It sometimes hurts again after intense workouts but keeping up with resistance exercises has kept it from coming back
Does the hump in my shoulder go away from these exercises?? That’s the only thing making me sad and remember my injury
Good question and hard to say without a thorough evaluation as this can depend on if it's more of a soft tissue limitation or a boney limitation from any fractures associated with the AC joint injury it'self.
Thank you
So, I'm still confused about rehab for this injury. I still lift and have been doing similar exercises as shown in this video for 6 months. At the gym, i still press but very carefully. I can't work around it exactly, but I can carefully work through it. However, doing this seems to maintain the bad AC joint. It hurts some days more than others, but on average, I'd say that it's just not healing. Not lifting isn't really an option here. Is the only fix for this issue going to be some form of precise exercise for the joint? When I said I've been doing doing similar exercises, they are under much more heavy load, so perhaps I am compensating with my lats and just don't know it. This is just like bicep tendonitis at the elbow. Never truly heals. I miss doing front raises for my delts. Haven't been able to do those in a long time, and they are now lagging behind a lot.
Sorry to hear that you are feeling limited at the gym, but appreciate the fact that you are getting back after it! Progressing back to overhead work and front raises should be just that - progressive! If finding that the weight you are using is causing some symptoms try decreasing your weight and increasing reps to see if you can build up a bit more load tolerance. Hope this helps!
I have type one acromion tear, supraspinatus tendonosis, right ac arthrosis, concern for posterolinferior glenoid labrum tear with adjacent narrow paralabral cyst. What exercises can I do?
Have you checked out our Shoulder Rehab Program through the app? This would be a good place to start! bit.ly/tryprehabYT
Thank you guy❤
make zoom please when you show joints, because can't see anything
Appreciate the feedback! On it!
I have pain around both my ac joints. I don't have too much trouble with range of motion. Hurts to sleep on it and feels like a dull ache. I also think my shoulders are slouched down making it seem like I have a protruding joint. Is this an AC joints problem or impingement or something.
Hey John thank you for reaching out! Hard to say exactly without a thorough evaluation but sounds like you may benefit from a few of our shoulder and posture programs we have available through the app! Working on improving our posture, scapular mobility, and strengthening of the shoulder joint can definitely be a great start! Learn more here! bit.ly/tryprehabYT
As it turns out I just had bad shoulders from sleeping on them. I was though it was much worse but I felt completely fine the next day. I play vr boxing games and sometimes I'll swing my arms without regards for my joints so I was mildly concerned. Bigs ups on the content! I learned alot.
I'm currently doing a bunch of stretching and mild RoM exercises. Do I need to lose that "pinch" in my joint when moving my arm across/above/behind my back completely before I should start gradually doing PT exercises? Or can I start to do my PT exercises even when I still have a bit of that pinching feeling left?
Hey Gabriel, great question! Hard to say exactly without a thorough evaluation but a good rule of thumb is to do what feels comfortable and safe for your body! As long as the pinch is telling your brain to stop it's generally ok but if symptoms worsen, back off.
had an ac joint grade 1/2 and when i recklessly benchpressed too heavy after couple months of rehab i reinjured it but way more mild injury and i can still train but the pain is so annoying and i feel like i should take more time to let it heal but im so anxious to train. anything i should keep in mind if im going to train besides “avoid painful motions”?
Same boat brother. Injured mine like 7 years ago and rehabbed it back to almost normal. Now just recently injured again and am not giving it enough time to heal. I keep pushing too hard in the gym too early. It sucks
How is it now? Im the this boat rn
@@sickfoo5506 its still not back to 100%, but its at 90%. Still painful when training sometimes but a lot better than it was when i made this comment. slowly as i kept working on rehabbing it it hurt less and less, still a bit uncomfortable though
@@AdenGilbert do you train any upper body or what do you do for training
@@sickfoo5506 i do train upper body i do a push pull legs split. warmup, heavy compound lifts, then isolations. i just listen to my body and doint do something if its painful
Hi i have a question. ive had basically no pain at all in my ac joint ever since injury however i have had alot of clicking. its been 5 months now and the clicking still comes and goes. ive been training upper body, but not shoulders directly, and im not sure what to do. should i just take an entire month off to fully iron out the "final" stage of recovery? i feel like im recovering, feel about 90% there but i still dont know how to recover that final 10%?
If there's no pain, there's no reason not to keep training, IMHO. Be aware that some OA may develop over time, but that shouldn't keep you from training. The moment your muscles weaken, you will have more trouble.
Just start with low weights
Okay.. so.. i had minor ac joint injury 1 year ago.. it was painful as hell for the first 4-5 months then it gradually went down. I did x-ray and it showed that everything is perfect, no separation. I was stunned because recovery took such a long time but i only ( obviously ) had grade 1/2. Horizontal adduction was killing me, but now i can do it pain free.. BUUUT i still have days where i feel slight pinch somewhere above collarbone when i depress my shoulder or protract it far enough. It’s annoying as shit and i really wanna know will this be chronic thing for me now or it just need some more time to heal 100%?
How's it been bro
@@danielmaldonado1959 it gets better.. but it takes a lot of fcking time. I’m still left with some discomfort there but no more pain. Work whatever doesn’t cause pain and of course external rotation and scapula exercises are must! Good luck if you have similar issue 💪🏽
@@antoniozan8077u might have arthritis bcz arthritis pain will never go, i also got this problem 1 year ago and it is taking a lot of time to heal and unfortunately arthritis has no cure so I'm taking collagen and calcium supplements and resting and bcz the cartilage has no blood supply so it never regenerates
Did you get a bump on shoulder from with your grade 1/2? Can you sleep on the injured side? I have a grade 2 from injury 3 weeks ago and I’m still having lots of pain. I’m a side sleeper and it’s driving me crazy I can’t sleep on my injured right side. How are you doing now? Any discomfort? When did you notice a lot improvement? 6 weeks? Longer?
Great video! I had an accident that caused an injury there a few years ago. Type II/III. Didn't get surgery, only PT. Didn't lose mobility afterward, just painful when doing certain moves/while training (I do Indian clubs, push-ups, pull-ups, and chest presses). The mobility is fine, it's just the pain is always there, and never really goes away. I took an x-ray this year. OA is starting to develop, I wonder if that's causing the pain and if it will worsen. Should I go for surgery? If so, will I be able to go back to my workout routine?
Exactly the same issue. What’s the update? Have you found out anything new?
@@abdullahfaisal1077 No, not really. The only thing I found out is that strength training helps keep up with mobility and it generally feels less painful. I avoid certain movements I know will certainly hurt (like retracting and bringing the shoulder up simultaneously). There's the Mumford procedure (resection of the AC joint), but my MD says I should delay it as much as I can, as long as there's not an increase in pain and mobility loss.
PS. As for strength training, I still do the same: club swinging, chest presses, and callisthenics mostly.
@@franciscogonzalezramirez5033 alright. Thank you bro
Try to get your doctor to refer you for an ultrasound scan of your shoulder sometimes they can see better what is going on. You may also consider seeing a neurologist for the pain there.
Good stuffs 👍🏽
Awesome explanation of the criticality of this joint. I just experienced a bad bike wreck. My laceration are healing well, but the AC separation is a nagger. A lot of nerve pain going down my arm from this injury. 😳 Thanks for the great information 👍🏼
Wishing for healthy healing!
Not supposed to look up when doing overhead presses, it compromises neck stability while you do it.
I have grade 1/2 ac joint separation. I have no mobility issues and I have slight pain sometimes. I also have minor ac joint arthritis. Did the tests you have shown and have no pain.
Should I give up weightlifting?
So far. I haven’t gotten any answers. The last time I worked out was back in February 2022.
No need to give up exercise ur injury is not that serious u have to modify the activities for eg if u do certain exercises and it pains u then stop doing that for a while do other exercises and this injury has no cure yet
@@navmNavm-nc2yz1 year late. My shoulder is much much better and I have been training!
I have pain when doing the test. I don’t have pain with overhead exercises but flat benching, would that still be best to work on these exercises? I also get some popping from the area I believe is near the scapula thoracic joint
Same, would like to hear
Exactly the same here. Any luck with it? I’ve had issues for months now..
You haven't recovered from the injury yet, rehab is done when the injury is healed. Pain and popping means it requires rest and less mobilisation. Take collagen medicine, give poper rest. Let those ligaments heal few weeks.
2:53 facts
Can we get a close up of the joints/ligaments? It's difficult to see what you're point to. Thank you
What if I only experience popping when doing push ups, shoulder presses, etc, and feel a very slight dull ache on the odd day?
See, I went for an x ray 5 years ago - after noticing the crack and subsequent physical bump after a heavy bench press - but surprisingly they said they couldn’t see anything and sent me packing. But ik that this little poppy lump wasn’t there before. Been put off from working out ever since due to fear of OA.
Also, never did any rehab due to the x ray and my gp telling me nothing was wrong that they could see. Weird. I KNOW this joint wasn’t like this before.
Same here i messed mine up in boxing and it hasn’t been the same for months
I got a grade 3 and decided to have surgery, because I wanted to get back to doing handstands (I was really good at it). Now it's been almost 3 months since the surgery and I have normal range of motion but I can't even do push ups yet without some discomfort. Thats why Im searching for rehab exercises
Hey Karol! Thanks for sharing! Know that you are doing all the right things! Be patient with yourself! We have a really great shoulder program that will help you dive further into that overhead strength to help with returning to handstands. I recommend checking it out if cleared by your surgeon! theprehabguys.com/shoulder-prehab-program-test/
i had grade 3 as well (2 weeks ago). my PT and doc suggested no surgery (because the outcomes are mostly the same they say, and complications fewer). I'm working on restoring range of motion right now..;and then working on strength. i loved handstands as well and sure hope i can do them again. how's your progress now after 4 months?
@@josepinchero its great actually. Its been 7 months since surgery and it pretty much feels like new, I can do handstand push ups no problem. Only sometimes when I do a very hard workout, my shoulder hurts a bit the next day (2 days after its back to normal) but Im sure it will go away with time.
Make sure to always do only exercises that doesnt cause any discomfort, that helped me the most.
@@josepinchero how you doing now ? Did you completely cure it?
@@sushantgoswami9149 it's been 10 weeks since my accident and i'm close to 100%. I have a big bump on my injured shoulder and i cant sleep on my injured side for very long before it becomes uncomfortable. but for the most part it's close to normal.
Great video.
But it would be more helpful to zoom in to the joint you're showing, instead of showing the room
Great feedback, Stepan thank you!
I had this injury senior year of HS. Went on to play D1 football without ever being evaluated. I’m dealing with the long term effects now. Thanks for the video. Will adjust my current routine.
Liked and subscribed
Welcome to the [P]rehab fam! Glad you enjoyed the video! Definitely keep with it and check out our Shoulder Prehab program through the app bit.ly/tryprehabYT
Jalen Hurts.
Go Eagles!!
FLY EAGLES FLY
Stellar video! ❤️
Exsilent advised
Way too long of a video and not enough exercises for repairing it. I can't get back there's minutes
Excellent video. Thankyou
My AC joint hurts after a chest day,probably after heavy bench press ,I have full range of motion and i can still do the movements ,so no strenght issue either ,but it just hurts like a bitch, should i get it looked at or do you think these shoulder mobility exercises will help ?
Same here i cant do chest workout anymore . Is your shoulder fine now ? , if yes please tell me what did u do to heal it
@@serix2024 Hey there ,yea as you can see my comment is over 7 months old ,yea I did fix my problem ,my shoulder hurt for like a month straight ,but that was because I had bad form on bench and put a lot of pressure on my shoulders,so yea now that my form is on point ,and I properly warm up before doing heavy sets ,I'm all good .
@@stephenchirila5056 so did u do some movements like mentioned in this video or did the pain go by it self ?
@@serix2024 yea stretching helped a ton